Grapefruit Benefits – Why Should Grapefruits Be A Regular Part Of Your Diet?

A fruit that gratifies your sweet tooth, is low in calories, high in fibres & rich in nutrients! What more does a fruit need to qualify as a nutritious delicacy? Grapefruit benefits are pure gold and are enough to count it as nature’s blessing to mankind!

Let’s have a simple glance at how beneficial is grapefruit to our body & what is in this citrus fruit that makes it so healthy?

Where Did Grapefruits Originate From? – The Untold Story!

You will be surprised to know that grapefruits are natural hybrids! They first originated in Barbados due to an accidental natural cross that occurred between two powerful citrus fruits – Orange and Pomelo!

But the fruits were forbidden and were seized by some people who believed that the grapefruit tree was the tree of good and evil, the fruits of which they believe should not be plucked.

Grapefruits were called ‘The Forbidden fruits’ for this reason!

Scientifically speaking, grapefruits belong to the family Rutaceae! The trees grow in subtropical regions bearing fruits that are relatively large carrying sweet, tart and bitter mixed taste

Let’s have a deeper understanding of the health benefits of grapefruits

1. Grapefruits Keep You Hydrated

Countries that fall under tropical zone receive intense and direct sun rays for most of the year! Being excessively exposed to the sun if you reside in the tropical zoned country can deprive your body of water leading to some dreadful consequences!

Relying solely on the water for quenching your thirst might not help your body withstand the excruciating heat.

Reduces Colorectal Cancer Risk

According to the American Institute of Cancer Research, the presence of Naringenin, certain flavonoids, limonin, limonoids, beta carotene and lycopene especially in the pink and red varieties of grapefruits can help you stay away from cancer

Also, the research by the Institute says that the dietary fibre in the fruit can act in numerous ways in controlling the chances of cancer, especially – colorectal cancer. 7

Reduces Prostate Cancer Risk

The potential benefits of lycopene in prostate cancer prevention can be supported by the facts the carotenoid can reduce oxidative stress, prevent the oxidative damage of DNA, decreased tumor cell invasion & proliferation and decreased the growth of prostate cancer cells.8

Reduces Gastric Cancer Risk

Experiments and research conducted on rats affected by gastric cancer proved that the administration of lycopene to the organisms resulted in the following

A successful balance in the production of antioxidants and free radicals and

The enhancement of the immune system both of which can show anti-cancer effect so as to reduce the chances of gastric cancer. 9

5. How Grapefruits Benefit Heart?

Grapefruits Can Control Blood Pressure

Grapefruits are a good source of potassium and studies have concluded it that a regular intake of potassium can keep the blood pressure in control since the mineral can counteract and balance the levels of sodium in the blood. 10

Can Prevent Atherosclerosis

Grapefruit consumption is associated with the decreased risk of atherosclerosis, a condition in which plaque builds up in the arteries, thereby prohibiting the free flow of oxygen-rich blood from the heart to all the other parts of your body.

The plaque is made up of cholesterol, fats and other components which narrows the blood vessel, depriving the heart of oxygen-rich blood.

Naringin, which is a major flavonoid plays a critical role in preventing plaque formation and reducing the risk of atherosclerosis. 11

Eliminates Bad Cholesterol And Unhealthy Fat

Regular consumption of saturated and trans fats might unknowingly build LDL and fat cells both of which are terribly harmful to heart health.

While it is essential to keep a check on diet and reduce the consumption of trans & saturated fats as much as possible, it is also crucial to consume fresh antioxidant-rich fruits like grapefruits which can reduce serum triglycerides and bad cholesterol. 12

6. Benefits Of Grapefruit Juice For Diabetics

Improves Insulin Sensitivity

Grapefruit juice is known to improve insulin sensitivity. Insulin sensitivity is how effective the body’s cells are in response to the insulin hormone.

According to the National Health Service (NHS), the juice is so effective, it is almost equivalent to the reaction of metformin which is the first line medication for diabetes. 13

But, this does not suggest that you neglect the medication and rely on grapefruit juice for treating diabetes.

Regular consumption of grapefruit juice, along with the prescribed medication, and a regular exercise can prevent the condition from getting worse!

Low In Glycemic Index

Checking the Glycemic Index of each and every food is an advantage for diabetics! Glycemic index is the numerical value given to the food to indicate its rate to digest the carbohydrates into sugars so that there are no spikes in the blood sugar levels.

Foods that are low in glycemic index can slow down the rate of carbohydrate digestion which ultimately results in the slow and steady release of sugar into the blood!

So, the lower is glycemic index, more stabilized are the blood sugar levels.

The glycemic index of grapefruit is just 25 which is a huge benefit for diabetics!

7. Grapefruit Benefits Your Digestive Health

Prevents Dry Stools!

The fact that most of the grapefruit is filled with water proves that it can prevent the most common digestive disorder – constipation!

When the food enters the intestine, excess water is absorbed which leads to hard and dry stools.

A sufficient intake of water, fresh fruits and vegetables high in fibre might retain good amounts of water even after the absorption activity, leading to a smooth and healthy bowel movement.

Apart from being a rich source of water along with vital nutrients, grapefruits show laxative effect due to the presence of a flavonoid called naringenin in the fruit! 14

When food or fluid is classified as a laxative, it means that the respective supplement can regulate your bowel movement and prevent constipation.

Cleanses Your Gut!

The presence of fibres in grapefruit can cleanse your digestive tract and ward off stomach disorders.

Cutting down on processed food and feeding yourself with fibre rich diet is the best way to promote good bacteria in your gut and to keep your gut system healthy & clean! 15

8. Grapefruits Help In A Quick Wound Healing

Vitamin C plays an important role in wound healing because of its ability to form collagen!

Research supports the statement that collagen synthesis is not only essential for healing wounds but also for restoring the strength of the wounds. 16

Also, Auraptene which is a naturally occurring coumarin present in Grapefruit is known to promote wound healing and reduce inflammation especially in certain cases like periodontal diseases. 17

9. Grapefruit Benefits For Skin

Grapefruits are undoubtedly beneficial for healthy skin but one fact that most of them are unaware of is that excessive consumption of these fruits might cause skin cancer (Melanoma) 18

The presence of vitamin C in grapefruits helps in eliminating free radicals from the skin which damage the skin’s healthy cells, thereby protecting the skin from damage.19

Vitamin C induces the production of collagen which helps in retaining the elasticity of the skin so that wrinkles and lines do not emerge at an early stage.

Written By

Sai Sudha Chintapalli is a certified health blogger, who has an experience of above 2 years in the field of writing with an authorized certificate in the area of Introduction to food and health from Stanford University.
She has a special interest in life sciences, human psychology and fitness which drove her to make blogging turn passion to profession. She has conducted a survey on Malnutrition in children in a slum area at Hyderabad and studied about the adulteration in Food items as the part of her projects while pursuing her bachelor's degree in Life Sciences.
Being an introvert, writer, empath and a nature lover, she loves Yoga and believes it to be one of the best pathways to self discovery!